The treadmill is the most popular piece of equipment in the fitness industry. If you have been running on a treadmill all the time and decide to take your running outdoors one day for a change, you might come home shocked or even disappointed at your running ability. You may have been running at a high speed on the treadmill and found out that a simple jog around the neighborhood drained you completely.
Why is running on a treadmill and running outside so different?
When you run outside, you make impact with the ground with one leg, you swing your back leg to the front, and you pull through your planted back leg to move your body forward. Because the ground is not moving, your muscles do the work to move your body forward. Hence, you are using your leg muscles differently outside than on a treadmill.
On the treadmill, however, the moving belt makes the difference. Rather than the foot moving itself back, the belt throws your foot back. The third step in regular running — the forward motion using force from the planted back leg — is eliminated on the treadmill. After one leg lands on the treadmill, the belt drags it back and before you can use the force from that back leg, the other foot lands on the treadmill. You are pretty much lifting your back foot forward without pulling on the leg, and you cushion the impact with your knees rather than muscles on your leg.
Another factor that can contribute to how different you feel when running outside than on the treadmill is wind resistance. Whether it is a windy day, the air creates resistance, which the in-place, climate–controlled treadmill run can't duplicate. The faster you run, this resistance increases. This is why you may feel that your run outside to be tougher than a similar pace on the treadmill. Studies suggest this may be overcome on a treadmill by the 1 percent incline, but personally I've not found this to be true.
The form and pace factors also contribute to how different it feels running outside and running on the treadmill. The treadmill does not force you to consciously maintain proper form and pace. The moving belt can cause you to lean forward too far, giving you bouncy, short, and tight strides. When running outside, because you have to force yourself to move (rather than using the belt as helper), you use other muscles such as abdominals and back to help maintain a proper form. You also develop a correct pace that your body can handle, because the belt can't increase speed: It is your muscles that set the speed.
When you are wondering whether you should run on the treadmill or outside, don't make one or the other the only option. Both have advantages and disadvantages. Have a goal to mix treadmill and running outside so you have variety.
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